You’ve likely heard of the term ‘intermittent fasting‘ (IF) or maybe you currently implement this widely-used health trend which seems to be all the rage with those looking to burn fat and improve overall health. Well, it definitely works for a lot of people hence the reason for the worldwide praise of its efficacy.

So, let’s delve a little deeper into this popular lifestyle modification for those new to IF, or even for the individuals who want to learn more about it although they may be currently following this health regime.

Plus, you should definitely take advantage of our awesome intermittent fasting calculator to make achieving your goals a breeze…

Training Day

Timings

Fasted Training

calculatedNote: Training can be performed anytime within the above time frame.

First meal

Second meal

Third/Last meal

Pre-workout meal

Training

Note: Training should happen within 3 hrs from conusming the pre-workout meal.

Post-workout meal

calculatedNote: This meal should be consumed within 1 hr from training completion.

Pre-workout meal

calculated

Training

calculatedNote: Training should happen within 3 hrs from conusming the pre-workout meal.

Second/Last Meal

Note: This meal should be consumed with a gap of 8 hrs from the Post-workout meal. As this will end the 8 hr feeding window.Note: This meal should be consumed with a gap of 10 hrs from the Post-workout meal. As this will end the 10 hr feeding window.

For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm.

Note: Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 10 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm, with this meal your 10 hr feeding window opens. So your "Second/Last meal" should end at 1:00 am, with this meal your 10 hr feeding window ends and your fasting phase begins.

For Instance: If your "Fasted Training" started at 01:00 pm and ended at 02:00 pm then your "Post-workout meal" consumption should start precisely at 03:00 pm, with this meal your 8 hr feeding window opens. So your "Second/Last meal" should end at 11:00 pm, with this meal your 8 hr feeding window ends and your fasting phase begins.

Note: Technically this "one meal" configuration won't come under 16/8 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note: Technically this "one meal" configuration won't come under 14/10 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note: Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 16/8 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 8 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note: Technically this "one meal" configuration won't come under 16/8 hrs fast/feed, as there is only one meal a day this setup will essentially become a 23/1 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note: Technically this "2 meals/day with both as pre-workout meals" configuration won't come under 16/8 hrs fast/feed. As there are only 2 meals a day, and both becoming pre-workout meals, one should be eaten 7 hrs before training and the other should be eaten 3 hrs before training. This shrinks the 8 hr feeding window to a 4 hr window. So this setup will essentially become a 20/4 hrs fast/feed. If you want a strict 16/8 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note:Technically this "2 meals/day with both as pre-workout meals" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, and both becoming pre-workout meals, one should be eaten 7 hrs before training and the other should be eaten 3 hrs before training. This shrinks the 10 hr feeding window to a 4 hr window. So this setup will essentially become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Note:Technically this "2 meals/day with 1 pre-workout meal" configuration won't come under 14/10 hrs fast/feed. As there are only 2 meals a day, one will become pre-workout meal and another will become post workout meal. As Pre-workout meal should be eaten 3 hrs before Training and post-workout meal within 1 hr after training completion, this shrinks the 10 hr feeding window to a 4 hr window. So this setup will become a 20/4 hrs fast/feed. If you want a strict 14/10 hrs fast/feed please go for either a 2 meal configuration(No. of Pre-workout meals=None) or any of the 3 meal configurations.

Key Points

Calories and Supplementation details

10g BCAA or 30g Whey

calculated

Post-workout meal

calculatedSince 1% to 5% of your Training Day Calories are used for ingesting BCAA or Whey, your Post-workout meal should contain 90 to 95% of your Training Day Calories.

First meal

20% of your Training Day Calories.

Post-workout meal

20% of your Training Day Calories.

Second meal

20% of your Training Day Calories.

Pre-workout meal

20% of your Training Day Calories.

Last meal

20% of your Training Day Calories.

Multi-vitamin

After Last meal

Fish-oil

After Last mealRecommended dosage: 2 g EPA and 1.5 g DHA per day.

Vitamin D

After Last mealRecommended Dosage: 2000 IU/day.

Calcium

After Last mealNote: Calcium is not needed if dairy is consumed on a daily basis.

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What Is Intermittent Fasting?

Simply put, IF is a health regime that involves cycling between eating and fasting.

But it isn’t your typical type of diet routine where certain foods or even the amount which you should consume is specified. Rather, it’s more of a pattern that involves a certain period where you refrain from eating (fasting). For example, you’ll fast for 16 hours, then you can eat for the remaining 8 hours in the 24-hour period. Also, some people will fast for an entire 24 hours a couple of times per week to achieve the same desired result.

And there are actually several ways to implement intermittent fasting.

But the general idea is that the fasting portion provides health benefits by allowing your body and metabolism to reset. Then after, you can generally eat without much restriction.

Now, the process of fasting has been utilized since the beginning of time and to this day, many religions implement fasting as well. But as human beings, we didn’t always have access to a constant supply of food as we do today. So, fasting was a natural process and our ancestors had no choice but to learn how to survive with minimal nutritional sources.

But read on to learn more…

Different Methods Of Intermittent Fasting

There are many different ways to implement an intermittent fast but we’ve provided a select few options from our calculator which include…

16/8 method (fast for 16 hours and feed for 8)

14/10 (fast for 14 hours and feed for 10)

OMAD (one meal a day)

OMAD (23:1)

OMAD (22:2)

OMAD (20:4)

So, you’ll simply type in the required information based on your approach and goals, then you’ll be provided with some details which you can follow that will make your efforts much simpler.

Intermittent Fasting Benefits/Research

There still needs to be more research conducted on intermittent fasting or fasting in general, and although most studies have been done on rats, there are a few potential benefits for humans as well, of course (otherwise we wouldn’t be talking about it). Even though, certain aspects of how fasting may benefit humans aren’t entirely understood.

Either way though, most people would agree that any benefits are good benefits even if science hasn’t been able to dissect every component.

The benefits may include:

Disease prevention

Reduction of oxidative stress and inflammation

Increased growth hormone production

Improved cognitive function

Weight loss and improved insulin sensitivity

Less meal planning/easier

Research shows that fasting for 10-16 hours allows the body to burn fat more efficiently by releasing ketones into the bloodstream (keto) since the glucose typically used up first as a main source of energy. But this also preserves cognitive health like memory, learning functionality, and other health processes including the deceleration of brain disease. (1)

However, scientific research has made a case for the benefits possibly not being solely due to the effects of intermittent fasting exclusively, but rather a reduction in overall caloric consumption.

How so? Well, this seems to be the case regarding deceleration of disease in studies performed on mice, According to Dr. Stephen Freedland, associate professor of urology and pathology at the Duke University Medical Center in Durham, North Carolina.

In one study, mice fasted for 24 hours twice weekly and were allowed to eat at liberty. The mice overate on nonfasting days which did not improve survival, whereas typical calorie-restriction did as is the case most consistent with the many studies on animals.

As a result of this information and most that we currently have available, it’s obviously difficult to determine whether the intermittent fasting approach does what most believe it will for health, without considering other variables as a more potentially prominent factor. However, with that being said, studies do not always factor in every possible variable in order to conclude a definitive answer for every possible case, especially since everyone will respond to certain lifestyle changes differently.

For example, there are studies that show an improvement in growth hormone release during a fast, which can be beneficial for weight loss and even muscle growth. (2, 3)

Now, there is one benefit of intermittent fasting which has nothing to do with the health or weight loss, and that’s the convenience of not having to cook and prepare food as much. This is a stress reducer on its own for certain people which makes IF a good choice for certain individuals.

Intermittent Fasting Concerns

When it comes to making lifestyle changes especially regarding implementing a different way of eating, concern is a completely normal feeling to have.

And intermittent fasting definitely isn’t for everyone as many simply are not able to maintain this lifestyle…

“It’s human nature for people to want to reward themselves after doing very hard work, such as exercise or fasting for a long period of time, so there is a danger of indulging in unhealthy dietary habits on non-fasting days,”

says Dr. Frank Hu, chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. (4)

IF and any other health regime requires discipline because there’s nothing easy about as it’s as much mental as it is physical.

Now, you don’t just want to jump into IF because you may experience headaches and other undesirable side effects due to your body having to adapt so quickly. So, you’ll want to slowly implement this type of eating plan while reducing your carbs/sugars, eating more plant-based foods, drinking more water, and ensuring you’re ready to take it on.

Who Should Not Do Intermittent Fasting?

Well, if you suffer from high blood sugar, have heart issues, or any serious health conditions then refrain from making any significant changes to your dieting without first seeking professional guidance from a doctor and nutritionist.

Intermittent fasting can be dangerous for some people who have diabetes and heart issues due to the restriction of nutrients for an extended period of time. And those with heart issues should be careful to maintain healthy electrolyte levels.

Also, those with eating disorders should not do a fasting regime without consulting with a doctor because a lack of self-control is a big issue for many sufferers which can be detrimental to health. But on the other side of the spectrum, if you know that you may not possess the discipline to be consistent then you might want to implement a typical calorie-restricted diet until you develop better habits conducive to sticking with the eating regime.

Another group who should not attempt to implement intermittent fasting is pregnant women since it may adversely impact the function of ovulation and menstruation according to one study. (5)

What Can I Consume While Fasting?

Non-caloric beverages (water, coffee, tea)

Certain supplements that do not contain calories/macronutrients and that do not necessarily need to be taken with food.

Can I Exercise While Fasting?

Most certainly. Fasted cardio and/or weight training is completely fine and it may even help to lose a little extra fat.

Will I lose Muscle With Fasting?

No more than you would with any other diet. Keep in mind that losing weight will result in some form of muscle loss, although if protein intake is sufficient, it should be very minimal.

Intermittent Fasting Can Be A Viable Approach

While the evidence isn’t exactly sufficient for the efficacy of intermittent fasting for common goals, it does work for a lot of people whether it be due to the calorie restriction or the effects of the fast itself.

It’s a convenient way to structure your eating regime but you just want to be sure that you’re doing everything right from the actual fast to refraining from bingeing when you’re not fasting.

But our intermittent fasting calculator can sure make the process much simpler so that you can focus on more important things.

Frequently Asked Questions (FAQs)

What is intermittent fasting?

Intermittent fasting (IF) is a nutritional regime that involved cycles of fasting and eating. There are several different types of IF but, one popular protocol is 16:8 (16 hours fasting followed by an 8-hour eating period).

IF is not a diet but rather a pattern of eating so food choices and quantities depend entirely on the goal of the individual.

What are the benefits of intermittent fasting?

Although research isn’t entirely conclusive on intermittent fasting, there’s sufficient evidence that suggests it can have positive effects on the body in addition to its convenience.

The benefits include:

Disease prevention

Reduction of oxidative stress and inflammation

Increased growth hormone production

Improved cognitive function

Weight loss and improved insulin sensitivity

Less meal planning/easier

Is intermittent fasting safe for everyone?

While fasting can certainly be beneficial for healthy individuals, we don’t advise it for anyone with an existing medical condition or eating disorder, women who are pregnant, children, or teens.

It’s always a good idea to consult with a medical professional if considering adopting an intermittent fasting regime.

How does intermittent fasting work?

During the fasting portion, the body can burn fat after glycogen stores have been used for fuel. This process may also improve insulin sensitivity and reset the metabolism.

Although intermittent fasting is not entirely understood, many of the positive effects may be due to an overall lower caloric intake on average. However, there may also be other factors responsible as well.

How quickly will I see results with intermittent fasting?

Not eating for long hours tends to result in relatively fast weight loss of water, followed by body fat depending on overall caloric intake. But if fewer calories are consumed on average, it’s typical to expect a weight loss of 5-10 pounds within just a few weeks.

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

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